Shire Fitness, Pittsfield, MA (2026)

10/10/2024

***READ CAPTION*** Kickstart your New Year’s goals and stay on track through the holiday’s with my large group class! 3 classes per week, morning and evening time slots, total body workouts, all skill levels welcome, $100 per month (28 days) Don’t let the end of the year derail your progress– do things differently in 2024 and set yourself up for success in 2025! Join us now!

09/11/2024

**MORE INFORMATION**

This class is meant to be faster paced for those who already feel confident in your abilities. It is also designed to help beginners learn about their bodies and to feel strong and confident in your new strength training routine. This is quite literally a class for everyone!

Space is LIMITED and the 5am class is filling up! If you have any questions or concerns, please reach out and ask soon!

09/03/2024

**READ CAPTION**

1- I want to help YOU…
2- Summer is about kids and fun, now it’s time to get focused on YOUR goals…
3- TAKING CARE OF YOURSELF shouldn’t break the bank…
4- Large group classes are meant to be AFFORDABLE…
5- $100 a month is by far Shire Fitness’s best offering…

In a world with ever growing expenses and costs, taking care of yourself shouldn’t be out of reach for anyone!

Starting October 1st, Shire Fitness will be offering large group classes 3x a week. Space is limited so reserve your spot today!

Routine, accountability, motivation, professional guidance and workouts designed to reach your goals are all you need to get moving in the right direction!

Large Group Classes at Shire Fitness
* Free exercise assessment (to determine where you are currently)
* Total body workouts 3x per week
* Exercises for any fitness level
* Progressive overload for 12 weeks (things get more challenging as you go)
* Community of like minded individuals striving to be better than yesterday

02/01/2024

SETUP MATTERS! I can’t say this enough. When it comes to any exercise, but especially free weight exercises, set up and GRAVITY determine what muscles work the hardest!

As I hope ALL of you know, gravity pulls things straight down here on Earth.

When you look at the top video, gravity is pulling the dumbbell down out of my hand, forcing my bicep to RESIST gravity and the weight of the dumbbell. Although the shoulder is technically moving and rotating, this is an ISOMETRIC BICEP exercise and does NOT do a good job of working the rotators of the shoulder.

(Side note: if you were to hold onto a band or a cable and perform this same movement, it would be more similar to the bottom video and a GOOD way to target the shoulders!)

In the bottom video, again gravity wants to pull the dumbbell straight down. But because of the angle of my arm, the rotators of the shoulder must RESIST gravity and the weight of the dumbbell. Because of this, this option can be a good way to warm up the shoulders.

Take it or leave it, it’s up to you, try it out for yourself!

01/23/2024

The table of flavor tells no lies. On the left I have sauces, in the middle I have a couple of outliers and on the right I have seasonings. UNDERSTAND THE DIFFERENCE and be conscious of how much you’re using!

SAUCES: Don’t get me wrong I LOVE SAUCES! They are quick and easy because they are premade but at the end of the day they are loaded with calories. So when making calories conscious choices they aren’t necessarily the best route for a flavorful meal.

*** SERVING SIZES- Every sauce I showed has a serving size of 1-2 tablespoons! That’s not a lot especially when you realize it’s a LEVEL tablespoon NOT a heaping one! Be conscious about how much you’re using, don’t be blind. ***

SEASONINGS: On the other hand, with seasonings, you need to know what you’re doing. Trial by error or following recipes tends to be the best way to learn. Seasonings are also loaded with flavor and they don’t have the high calorie price sauces do. The trick with seasonings is YOU HAVE TO PRACTICE using them.

*** SERVING SIZE- That’s up to you, it’s all to taste in my opinion. Less is usually better because you can always add more, you can’t take away! ***

OUTLIERS: Hot sauce and salt. Hot sauce is obviously a sauce but it has little to no calories so treat it like a spice. Salt gets a bad rap but don’t be afraid of it unless you have a reason to be from your doctor.

*** SERVING SIZE- Burn your taste buds as much as you enjoy with hot sauce. When it comes to salt, be mindful. TOO MUCH isn’t a good thing. Processed foods are loaded with salt so it’s easy to overdue it throughout the day without realizing it! ***

Obviously, there are MANY more options for sauces and seasonings I just chose a few as examples….I hope this helps!

01/19/2024

**Health and Wellness Cheat Sheet**

I tried to list some of the most popular avenues to health and wellness to make things easier if you’re in the process of deciding where to start on your health and wellness journey. A brief description, some of the benefits, what types of people can benefit from the service and a price range should help you make an informed decision whether these services suit your needs and goals!

If you have any questions or would like to discuss any of these further, I also have a list of local businesses that can help provide these services that I’d be willing to share with you!

01/12/2024

SQUATS- the first thing I want you to understand is that no matter what variation of squat you choose, IT’S STILL A SQUAT. Meaning, it will challenge your leg muscles, your hip muscles and all of the stabilizer muscles that allow you to perform it.

Now, taking that a step further, different variations intensify different areas and how you set them up matters! Barbell vs dumbbell, position of barbell vs position of dumbbell, and stance all play a role in the outcome.

Goblet squats IMO are a great choice for everyone because they are easy to learn, relatively safe, easy to load and easy to manipulate depending on the goal!

All goblet squats are going to challenge your core and spinal stability due to the location of the dumbbell.

Normal stance goblet squats (hip-shoulder width), tend to work the quads a little bit more because of the increased angle of the shin over the toes.

Sumo stance goblet squats (wider than shoulder width), tend to work the hip muscles more, again due to the shin angle being more vertical!

Both are great options and you should try them both out next squat day!

01/04/2024

Deadlifts: to trapbar or not to trap bar, that is the question. I think the answer is pretty simple, if you’re not a weight lifting athlete then use the trapbar. If you compete in some type of lifting sport (powerlifting, strongman, CrossFit) use the straight bar.

The trapbar gets a lot of hate but overall it’s a simpler tool to use because of its ADJUSTABILITY!
- You can adjust the height (high vs low handles) to address mobility concerns.
- You can adjust the form (more squat vs more hinge) to target different areas.
- From a safety standpoint IMO I think having a neutral grip eliminates any fear of a “party-blower” bicep tear and allows for the best grip strength.
- Oh, and you can load it heavier than a straighter which can come in handy for strength purposes!

There are two handle heights on the trapbar, the low handle is the same height as a straight bar. So if you have NO mobility issues, grab onto the low handles and go at it. If you don’t have the mobility or the body angles to grab the low handles with proper form, use a higher grip to your advantage and use the mobility you have.

The unique thing about the trapbar is your ability to use it as more of a squat pattern AND/OR a hinge pattern simply by adjusting your torso angle. Chest high = more squat, chest more parallel to the floor = more hinge!

Versatility is the name of the game with the trapbar and sometimes it pays to use the stuff between your ears and not always your brawn in the gym!

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12/21/2023

All split squats are not created equal but ALL of them are great for you 😜!

Split squats are a good way to work on balance, coordination and targeting BOTH the glutes and quads. The way you set them up will have the biggest influence on which muscles are targeted most.

Clip 1- The front foot elevated version is great for hitting the glutes. An upright torso and vertical front shin will force you to sit back more and will make the glutes work harder.

Clip 2- The rear foot elevated split squat (AKA Bulgarian split squat) is a good way to incorporate more balance as well as target the quads. The forward leaning torso and angled front shin put more weight over the front leg which requires more from your quads!

P.S. watch how I set up for the front foot elevated split squat. Doing it this way makes it easy to figure out the proper distance away from the box so you don’t have to guess and hop around!

12/12/2023

Subtle changes in exercises can have a huge effect on the outcome. This is one reason why it’s important to understand the difference between these two exercises.

Clip 1 is a plyoball hamstring curl. It’s a great STABILITY exercise that requires a lot of core bracing. It also hits the HAMSTRINGS really hard!

Clip 2 is a plyoball bridge w a hamstring curl. Another great STABILITY exercise w a big core component. This exercise requires more work from the glutes in order to extend the hips while curling the ball in.

They look similar until you actually try both. Know what your goal is and choose accordingly!

06/13/2023

STOP BY, CHECK OUT THE RIG AND LIFT IN THE SUN!

Shire Fitness

10/10/2024

09/11/2024

09/03/2024

02/01/2024

01/23/2024

01/19/2024

01/12/2024

01/04/2024

12/21/2023

12/12/2023

06/13/2023

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